{"id":193,"date":"2021-11-15T11:55:00","date_gmt":"2021-11-15T11:55:00","guid":{"rendered":"https:\/\/neshio.de\/?p=193"},"modified":"2021-11-16T14:35:14","modified_gmt":"2021-11-16T14:35:14","slug":"wie-viel-protein-am-tag","status":"publish","type":"post","link":"https:\/\/neshio.de\/sk\/kolko-bielkovin-denne\/","title":{"rendered":"Toto je mno\u017estvo bielkov\u00edn, ktor\u00e9 by ste mali denne zjes\u0165"},"content":{"rendered":"

Denn\u00fd pr\u00edjem bielkov\u00edn nemus\u00ed by\u0165 pre ka\u017ed\u00e9ho rovnak\u00fd - tu sa dozviete, ako si ur\u010di\u0165 denn\u00fd pr\u00edjem bielkov\u00edn. <\/p>\n\n\n\n

Zauj\u00edma v\u00e1s, ko\u013eko bielkov\u00edn by ste mali denne skonzumova\u0165? Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka (RDA) je 0,8 gramu na kilogram telesnej hmotnosti denne - 46 gramov pre priemern\u00fa \u017eenu. To zodpoved\u00e1 iba 10 % denn\u00fdch kal\u00f3ri\u00ed. Ak nie ste ve\u013emi akt\u00edvni, je to pravdepodobne dostato\u010dn\u00e9. To v\u00e1m umo\u017en\u00ed dosiahnu\u0165 cie\u013e bez n\u00e1mahy, ak dodr\u017eiavate typick\u00fa z\u00e1padn\u00fa stravu.<\/p>\n\n\n\n

Svoju osobn\u00fa denn\u00fa d\u00e1vku bielkov\u00edn z\u00edskate tak, \u017ee \u010d\u00edslo 0,36 vyn\u00e1sob\u00edte svojou hmotnos\u0165ou v kilogramoch. (Pre sedav\u00fa 150-kilogramov\u00fa \u017eenu je to 54 gramov.) Ak ste ve\u013emi akt\u00edvni alebo \"optim\u00e1lny prote\u00edn<\/strong>\", ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 udr\u017ea\u0165 si svaly a podpori\u0165 chudnutie s prib\u00fadaj\u00facim vekom <\/a>.<\/p>\n\n\n\n

Pod\u013ea najnov\u0161\u00edch \u00fadajov z N\u00e1rodn\u00e9ho prieskumu zdravia a v\u00fd\u017eivy (National Health and Nutrition Examination Survey) u\u017e americk\u00e9 \u017eeny konzumuj\u00fa pribli\u017ene 68 gramov denne. \"Nie je potrebn\u00e9, aby ste sa kv\u00f4li bielkovin\u00e1m od\u0165ahovali,\" hovor\u00ed jeden z odborn\u00edkov. \"Sta\u010d\u00ed jes\u0165 r\u00f4zne ryby, orechy, fazu\u013eu, semen\u00e1 a mlie\u010dne v\u00fdrobky vr\u00e1tane jogurtov.\" K\u013e\u00fa\u010dov\u00e9 slov\u00e1 s\u00fa potraviny s vysok\u00fdm obsahom bielkov\u00edn<\/a>. M\u00f4\u017ee v\u0161ak by\u0165 rozumn\u00e9 zv\u00fd\u0161i\u0165 mno\u017estvo bielkov\u00edn ove\u013ea viac, ako je RDA.<\/p>\n\n\n\n

Kedy zv\u00fd\u0161i\u0165 d\u00e1vku bielkov\u00edn <\/h2>\n\n\n\n

Ak ste ve\u013emi akt\u00edvny<\/strong><\/h3>\n\n\n\n

To znamen\u00e1, \u017ee \u0161tyri alebo p\u00e4\u0165 dn\u00ed v t\u00fd\u017edni sa venujte aspo\u0148 35 a\u017e 40 min\u00fat\u00e1m mierneho cvi\u010denia, vr\u00e1tane silov\u00e9ho tr\u00e9ningu dva alebo viackr\u00e1t t\u00fd\u017edenne. Zv\u00e1\u017ete konzum\u00e1ciu 1,2 a\u017e 2 gramov bielkov\u00edn na kilogram (alebo pribli\u017ene 0,5 a\u017e 0,9 gramu na libru) telesnej hmotnosti denne. Toto mno\u017estvo je najlep\u0161ie na obnovu svalov\u00e9ho tkaniva. V\u00fdskum nazna\u010duje, \u017ee najm\u00e4 vtedy, ak vykon\u00e1vate ve\u013ea tr\u00e9ningov s vysokou intenzitou.<\/p>\n\n\n\n

Ak sna\u017e\u00edte sa schudn\u00fa\u0165<\/strong><\/h3>\n\n\n\n

Bielkoviny sa tr\u00e1via dlh\u0161ie ako sacharidy, v\u010faka \u010domu sa c\u00edtite s\u00fdti a stimuluj\u00fa va\u0161e telo k uvo\u013e\u0148ovaniu \u010drevn\u00e9ho horm\u00f3nu peptidu YY, ktor\u00fd zni\u017euje pocit hladu. \"Ak tvor\u00ed pribli\u017ene 30 % va\u0161ich denn\u00fdch kal\u00f3ri\u00ed bielkoviny, budete prirodzene jes\u0165 menej,\" hovor\u00ed odborn\u00edk na v\u00fd\u017eivu. \"Bielkoviny zni\u017euj\u00fa chu\u0165 do jedla a pod\u013ea mojich sk\u00fasenost\u00ed tie\u017e pom\u00e1haj\u00fa kontrolova\u0165 chu\u0165 na jedlo.\"<\/p>\n\n\n\n

\u0160t\u00fadie sa r\u00f4znia v ot\u00e1zke, \u010di konzum\u00e1cia v\u00e4\u010d\u0161ieho mno\u017estva Bielkoviny na chudnutie<\/strong> vedie. Na druhej strane je v\u00fdskum presved\u010den\u00fd, \u017ee bielkoviny v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 si viac svalovej hmoty a z\u00e1rove\u0148 odb\u00fara\u0165 tuk. \u0160t\u00fadia z roku 2011 navrhuje zv\u00fd\u0161i\u0165 mno\u017estvo bielkov\u00edn a\u017e na 1,8 a\u017e 2 gramy na kilogram (pribli\u017ene 0,8 a\u017e 0,9 gramu na libru) telesnej hmotnosti denne, aby sa zabr\u00e1nilo strate svalovej hmoty pri obmedzen\u00ed kal\u00f3ri\u00ed. Zn\u00ed\u017ete mno\u017estvo rafinovan\u00fdch sacharidov, aby ste kompenzovali dodato\u010dn\u00e9 kal\u00f3rie pridan\u00edm bielkov\u00edn.<\/p>\n\n\n\n

Ak vy stredn\u00fd vek<\/strong> s\u00fa<\/strong><\/h3>\n\n\n\n

Konzum\u00e1cia v\u00e4\u010d\u0161ieho mno\u017estva bielkov\u00edn vo vy\u0161\u0161om veku pom\u00e1ha udr\u017eiava\u0165 svaly a predch\u00e1dza\u0165 osteopor\u00f3ze. \"Tak\u017ee zostanete silnej\u0161\u00ed a funk\u010dnej\u0161\u00ed,\" hovor\u00ed odborn\u00edk. V \u0161t\u00fadii z roku 2015 dospel\u00ed nad 50 rokov, ktor\u00ed pribli\u017ene zdvojn\u00e1sobili RDA (s 1,5 gramu bielkov\u00edn na kilogram alebo 0,68 gramu na libru telesnej hmotnosti), dok\u00e1zali lep\u0161ie obnovi\u0165 a udr\u017ea\u0165 svaly u\u017e po \u0161tyroch d\u0148och v porovnan\u00ed s kontroln\u00fdmi skupinami, ktor\u00e9 jedli RDA.<\/p>\n\n\n\n

Zdvojn\u00e1soben\u00edm va\u0161ej dennej d\u00e1vky bielkov\u00edn z\u00edskate \"optim\u00e1lny pr\u00edjem bielkov\u00edn\", \u010do je koncept, ktor\u00fd presadzovalo viac ako 40 odborn\u00edkov na v\u00fd\u017eivu na ned\u00e1vnom Prote\u00ednovom summite. Optim\u00e1lne mno\u017estvo bielkov\u00edn predstavuje pribli\u017ene 15 a\u017e 25 % va\u0161ich denn\u00fdch kal\u00f3ri\u00ed, \u010do je st\u00e1le menej, ako sa odpor\u00fa\u010da v mnoh\u00fdch popul\u00e1rnych di\u00e9tach s vysok\u00fdm obsahom bielkov\u00edn. Po\u010das d\u0148a to m\u00f4\u017ee by\u0165 20 a\u017e 30 gramov na jedno jedlo a 12 a\u017e 15 gramov na jednu desiatu. To znamen\u00e1 90 a\u017e 105 gramov denne.<\/p>","protected":false},"excerpt":{"rendered":"

Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\nSo viel Protein am Tag sollte man wirklich zu sich nehmen<\/title>\n<meta name=\"description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? 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